Joined: 12/21/2007
Posts: 161
|
Charred Tomato and Chicken Tacos - 35g Carbs, 6g Fiber
From: Eating Well March/April 1996, Eating Well Serves Two
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium
Servings: 6
Serving Size: 2 tacos each
Active Time: 35 minutes
Total Time: 35 minutes
1 lb ripe plum tomatoes, cored (about 4-5)
2 tsp extra-virgin olive oil, divided
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch chunks
Salt & freshly ground pepper
1 large white onion, finely chopped (about 1 1/2 cups)
2 cloves cloves garlic, very finely chopped
2 jalapeno peppers, seeded and very finely chopped
2 Tbsp lime juice
2 Tbsp chopped fresh cilantro
4 scallions, chopped
12 corn tortillas, warmed
1/4 cup reduced-fat sour cream for garnish
2 limes, cut into quarters
1. Heat a large cast-iron skillet over high heat until very hot. Place tomatoes in the skillet and turn occasionally with tongs until charred on all sides, about 10 minutes. Transfer to a plate to cool slightly. Cut in half crosswise; squeeze to discard seeds. Chop the remaining pulp and skins; set aside.
2. Add 1 teaspoon of the oil to the pan and heat over high heat until
the oil is very hot. Add chicken and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 5 minutes. Transfer to a plate and set aside.
3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic and jalapenos and cook, stirring, for 1 minute more. Add lime juice and the reserved chicken and tomatoes. Bring to a simmer and stir in cilantro and scallions. Season to taste with salt and pepper. Cover to keep warm.
4. Spoon filling into warm tortillas, roll up and serve with sour cream and lime wedges.
Tips & Notes - -
Wrap tortillas in barely damp paper towels and microwave on High
for 30 to 45 seconds.
Servings: 6
Serving Size: 2 tacos each
Nutrition per Serving:
310 Calories; 7g Fat, 2g Sat, 3g Mono, 68mg Cholesterol, 28g Protein, 35g Carbs, 6g Fiber, 140mg Sodium, 613mg Potassium
Nutrition Bonus: Vitamin C (42% daily value), Selenium (35% dv),
Magnesium (19% dv), Potassium (18% dv), Vitamin A (17% dv).
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
|